Tuesday, May 17, 2016

Overhead Hold, T2B

WOD

Barbell & Accessory 
A) Back Squat 3x5 @ 68% of 1 Rep Max
B) Double or Triple Under Attempts, 5x10
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
5 RFT
20 OH Lunges, 45/25# | 35/15#
10 Burpees to plate
5 Atomic Sit ups, 45/25# | 35/15#


Conditioning 
AMRAP 15
Accumulate 1 minute Overhead Hold, 135/95 | 115/80
Max Effort Unbroken T2B


Competition - "2016 Regionals WOD 6"
For time (16 cap)
Row 1000m
100' HSW
10 Overhead Squat, 225/155  |  135/95
50 Burpee box jump overs (first 40 over 12" box, last 10 over 24" box)
5 Overhead Squat, 225/155  |  135/95



*Kicker (do all some or none; the clock begins the same second you finish the WOD)
AMRAP 3
Hang Squat Cleans, 95/65# | Masters (50+), 75/55#

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